Strength

3 Sets

10 TEMPO + Pause Bench Press 32X1

+

8 Heavy DB Chest Supported Row

-rest 2-3 min between sets-

WOD

AMRAP 20’ @ 60-70% Effort/Speed

18/12 Calorie Ski Erg

8 Hang Muscle Clean to Eccentric Curl

18/12 Calorie Row

12 Standing OH Tricep Skull Crushers